Yini ongakudla ukugcina inani elincane lama-calories? Okuningi futhi ulethe umzimba wakho umusa ngendlela yamandla namavithamini? Nakhu ukudla okulula okwanelisa lezi zidingo.
Amazambane abhakiwe
Elinye lamazambane abhakiwe liqukethe cishe ama-calories ayi-100 futhi liwumthombo obalulekile wamavithamini C, e, amaminerali - i-magnesium, i-zinc, i-calcium, i-potassium ne-phosphorus nama-amino acid abalulekile, i-fiber nesitashi. Umzimba ubamba amazambane isikhathi eside, ngakho-ke umuzwa wendlala ngeke uzenze uzizwe ngokushesha.
I-Apple ebhakwe
Ama-apula - esinye sezithelo ezizuzisa kakhulu. Futhi kubhakwe, kunomthelela omuhle ekugayeni kwethu. I-Apple inamavithamini amaningi C, E, B1, B2, B6, P, ne-iron, potassium, phosphorus, calcium, magnesium, sodium. Ama-apula amaningi athuthukisa ukwakheka kwegazi, avuselele umzimba, aqinise amasosha omzimba. I-Apple eyodwa ebhakwe ngosayizi ophakathi ayiqukethe ama-calories angaphezu kwayi-100.
Ama-alimondi
Amantongomane ayi-14 ama-alimondi angama-khalori ayi-100 futhi awumthombo wamavithamini E no-D, ama-antioxidants, b amavithamini Ama-alimondi aqinisa amasosha omzimba, adambise isimiso sezinzwa, athuthukise ukusebenza kobuchopho, aqale ukugaya nokusebenza kwenhliziyo. Futhi ama-alimondi awusizo kulabo abafuna ukukhulisa ubusha futhi bathuthukise ukubukeka.
Izinhlanzi
Imfanzi engu-13 enamashalofu inama-calories ayi-100, futhi iyisidlwana esifanele wonke umuntu othanda ukudla kwasolwandle. I-Shrimp ingumthombo wamaprotheni, obalulekile ekukhuleni kwemisipha nasekunciphiseni isisindo. Ama-shrimp amaningi we-phosphorus, i-sodium, iodine, i-calcium, amavithamini b, C, D nama-polyunsaturated fatty acids omega-3.
Ama-Olives
Ukungadluli ama-calories ayi-100 - thatha iminqumo engama-9-10 - umthombo wezinto ezikhulu eziyikhulu ezisebenzayo. La mavithamini, noshukela, namaprotheni, kanye ne-pectin, namafutha acid, anciphisa izinga le-cholesterol egazini, athuthukise ukugaya ukudla, aqinise amasosha omzimba.
Amagilebhisi
Iqoqo lamagilebhisi kumajikijolo angaba ngu-35 - nawo angama-calories ayi-100. Amagilebhisi iningi loshukela owusizo, ama-organic organic, ifayibha, amavithamini b, C, R, pectin nama-enzyme. Lawa majikijolo ayizakhi ezinjenge-sodium, i-potassium, i-calcium, i-phosphorus, i-iron nezinye.